CrossFit St. Charles

Friday

 

WOD
Complete 30 Turkish Get ups. At the top of each minute do 5 push ups. Continue until all 30 TGU's are complete.

 

Enjoy! 

Thursday

  

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Then:
Max rep air squats for 2 mins.  

***This is volume training designed to improve your pull up strength/skill. This is NOT a "Rip your hands to shreds" WOD. Take care of your callouses. If needed tape your hands before the wod, not after you rip. Torn hands diminish our ability to train. There is no glory in that. ***

Enjoy!

 

Wednesday

   
That sure is a lot of Lulu! 

Strength
5-5-3-3-1 

WOD
21-15-9 OHS (75/55)
Burpees

 

Enjoy! 

Tuesday

 

 

Strength
Deadlift
3x3
Then Fast Max

12 Min. Amrap
5 DL
8 Slamball
12 Jumping Squats

Enjoy! 

Monday

Did you see it!

 

WOD
January Painstorm Lite
20 Min Amrap

Run 200 meters
7 power cleans
7 burpees
Row 250 meters
7 thrusters
7 pull-ups 

Enjoy! 

Friday

 

WOD
10 Min Amrap
20 jump to target
15 Calorie row
10 Slam Balls.

Enjoy! 

Thursday

Camera(or photographer) was too slow to get the shot at the top. Abs and glutes properly engaged. The core is unbroken. American swings are not for everyone. If the midline breaks (back arches, very common) or the shoulders roll in to help get the bell overhead then drilling the Russian swing is the way to go. The two hand swing should never look like a two handed snatch. 

Squat 
8x2

WOD
3 Rounds
20 Pull ups
30 KB Swings
40 Double Unders

 

Enjoy! 

 

Wednesday

OB-1 The very first CfStC member! 

Strength/Skill
Jerk 

WOD
Row 1500M

15-12-9-6
True Push Ups
Bottom to Bottom Squats

Row 1500m

 

Enjoy! 

Tuesday

What is intensity...?
Intensity is a hot word.  In the Crossfit world intensity is defined as "exactly equal to power"
Ok, so, what is power.
Power=Force x Velocity 

"This equation for power reveals that a powerful machine is both strong (big force) and fast (big velocity). A powerful car engine is strong and fast. A powerful piece of farm equipment is strong and fast. A powerful weightlifter is strong and fast. A powerful lineman on a football team is strong and fast. A machine that is strong enough to apply a big force to cause a displacement in a small mount of time (i.e., a big velocity) is a powerful machine."

So what does that mean?? Basically, the faster you move a mass (your own body, weights, your friends furniture) the more powerful you are.

Ok, so...WHY?

"All the good things you want in fitness come from Intensity! Intensity is a short cut to good results" Pat Sherwood CFHQ

 How do I get this magic intensity?

Weeelll, your gonna have to work a little harder. You can start by lifting a little heavier, jumping a little higher, taking fewer breaks, challenge yourself to be uncomfortable.
Dont think for a minute that we will allow you to lift too heavy or jump around with sloppy form just to be faster. Nope, form first then speed and we want both.

I challenge anyone who did this wod on Saturday to do it faster today. Your numbers are one the board. This wod is not unknowable for your (sounds like the Open competitions huh?) You know how to deal with this one. No surprises. Challenge yourself to be better. 

WOD:

    5 rds:

        3 min AMRAP:

            10 Wallball (20/14)

            10 KB (1.5/1.0) 

            10 Box Jumps (24/20)

        Rest 1 min between rounds, continuous round count (pick up where you left off)

    After last round:

            Sprint 200m (this is not a jog)

 

Monday

Good Mornings
7x1

Then:
5 TGU each arm

Rest 2 mins.

8 min Amrap
5 Shoot thrus
5 Ring Dips

Rest 2 mins

5 Min Amrap
5 Ring V ups
10 Squats

 

Enjoy!